Better Biceps Workout

I threw you a curveball last blog when I said I would be working bench today.  After writing, I decided that wouldn’t be a good idea as I had just worked triceps extensively.  I ended up going with curls, wrists, forearms, and abs.  I ripped my biceps to shreds, but I wasn’t able to use as much weight as I would have liked because of all the forearm work I did yesterday.

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Here were the bicep exercises:

• regular dumbell curls
• ez bar smith machine curls
• ez bar smith machine reverse curls
• incline bench side hammer curls
• reverse dumbell curls

I mixed and matched the weight in this workout, starting heavier and moving lighter.  What didn’t drop was the intensity.  On every exercise, I ended at the point of fatigue and focused on form and making the bicep bear the load.

These characteristics are key to getting better and bigger biceps.

To recap:

• intensity
• hitting different angles of the bicep
• make the bicep bear the load
• keep the muscle guessing